:: Lift to Kill ::

[TheTonyT]

Wensday light/recovery

Front Squat
265x3, 275x3, 290x3 (w/ some room )

Power Clean
205x5x3

Dips
BWx50

Chins
BWx30


Friday

Low-bar Squat
470x4 + 1, then failed at another, then rested and grabbed 2 more singles

DL
425x5

Bench Press
270x3...or 4....gotta check

[TheTonyT]

Monday ( droped the volume work and added Dynamic work )

Box Squat
345x10x2

Press
120x10x3

Power Clean
210x5x3

[TheTonyT]

WOW..yeah, I have been slacking with my training log, but I have still been pushing the Irons around.

I was really concentrating on my Catch Wrestling for Grapplers Quest World Series of Grappling tournament last saturday and...


drumb roll....


dah, duhduh dahhhhhhhhhh

I am the GQWSoG....light heavyweight champion (begginers-intermediate brackett lol ).

I want to thank all my Iron Brothers for helping me to keep my eye on the prize, keeping me strong, and helping me crush the competition ! (thread to come)

So anyway, its back to buisness as usual

Monday-DE

Box Squat -- 320x10x2 (droped frrom 345 due to bar speed)

Bench Press -- 180x10x3

Power Clean -- 210x2x2, 215x5x2

Tuesday

Wind Sprints (100 yrds) x 10 w/ plyo push ups x10.....and video games latter.

Wensday-Light

Front Squat -- 255x3,275 x3, 290x3

Chin Ups -- w/25lb plate 7x3

Dips-- w/25lb plate 2x8 , 1x10

Thursday

Power Endurance circuit -- 4 -5minute rounds. 10plyo pull ups (mix grips) 10 plyo push ups(clap, regular, alligator, box),, 10 jump squats (standard, step ups, moutain climbers, pause jump squat w/ tuck)

Friday-ME

Low bar backsquat -- 480x5x1

Bench Press -- 285x5x1

Dead Lift -- 450x5x1

All days (including today...saturday) mix'd with wrestling.....and eating, and video games ; )